Pectin
Pectin is a soluble fibre found in the cell walls of fruit and vegetables, the very substance that sets a jar of homemade jam. In the
22 June 2026
Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
Pectin is a soluble fibre found in the cell walls of fruit and vegetables, the very substance that sets a jar of homemade jam. In the
Flavan-3-ols are a family of flavonoids, the catechins and epicatechins that give cocoa, tea and many fruits their gentle astringency. They have become some of the
Lycopene is the carotenoid behind the deep red of a ripe tomato, and one of the most efficient antioxidants in the plant kingdom. Unusually, it becomes
Allicin is the pungent compound that gives freshly crushed garlic its unmistakable bite. Curiously, it does not exist in the intact clove at all; it is
Hesperidin is the signature flavonoid of the orange, a flavanone found chiefly in the white pith and segment walls of citrus fruit. It is the compound
Resveratrol is the celebrated polyphenol most associated with red wine and the so-called “French paradox”, though it is the grapes, rather than the alcohol, that supply
Potassium is the body’s principal intracellular electrolyte, quietly partnering with sodium to manage fluid balance, nerve signals and every heartbeat. Most of us fall short of
Omega-3s are a family of essential polyunsaturated fats the body cannot make in meaningful amounts, so they must come from the plate. The two with the
Choline is an often-overlooked essential nutrient that the body can make only in small amounts, so diet does most of the work. Egg yolks are the
The “bad” cholesterol that drives artery plaque; strongly diet-responsive through soluble fibre and unsaturated fats.
The blood fat most responsive to diet — driven up by sugar, refined starch and alcohol, lowered by oily fish.
A readout of B-vitamin status; folate, B12 and B6 bring it down. Raised levels track vascular and cognitive risk.